Lanae Mullane, ND’s
Essential Energy Support
Protocol overview
Last updated: May 13, 2025
4 Nutrients
Vitamin B Complex
80mg
B vitamins are vital cofactors in mitochondrial energy metabolism, enabling the enzymatic conversion of carbohydrates, fats, and proteins into ATP. Deficiencies in any B vitamin can impair this process, limiting cellular energy production and contributing to fatigue. [1]
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Log in or sign upIron
36mg
Iron plays a critical role in energy production by supporting oxygen transport via hemoglobin and enabling mitochondrial ATP synthesis. Research shows even mild iron deficiency can impair physical performance, cognition, and cause fatigue—especially in menstruating individuals and athletes.* [2]
Coenzyme Q10
200mg
CoQ10 is a vital compound that supports cellular energy production by aiding mitochondrial function. It helps convert nutrients into ATP, the body’s energy currency, making it essential for sustained energy, endurance, and overall metabolic health. [3]
Vitamin D3
50mcg
Vitamin D supports energy by aiding in muscle function, mitochondrial health, and immune regulation. Deficiency is linked to fatigue, and research suggests correcting low levels may improve energy and reduce symptoms of tiredness in many individuals. [4]
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Warnings
Avoid combining with blood thinners or additional iron supplements unless directed by a healthcare provider. Individuals who are pregnant or breastfeeding, have kidney or liver conditions, or are taking prescription medications should consult their doctor before use.
Lifestyle Improvements
In addition to targeted supplementation, lifestyle habits and lab monitoring play a crucial role in supporting sustained, foundational energy. These recommendations help optimize nutrient status, support mitochondrial health, and reduce daily fatigue.
Prioritize Restorative Sleep
Aim for 7–9 hours of quality sleep each night. Deep sleep is when the body repairs tissues, balances hormones, and restores cellular energy (ATP). Maintain a consistent bedtime routine, limit screen time before bed, and avoid caffeine or heavy meals late in the evening.
Stay Hydrated and Replenish Electrolytes
Even mild dehydration can lead to fatigue and reduced concentration. Drink water regularly throughout the day, and consider adding electrolytes—especially during physical activity, travel, or hot weather—to support energy metabolism and hydration.
Focus on Blood Sugar Balance
Balanced blood sugar helps stabilize energy levels and prevent crashes. Include protein, fiber, and healthy fats in each meal. Avoid high-sugar snacks or skipping meals, which can contribute to insulin resistance and fatigue over time.
Move Your Body Regularly
Physical activity enhances mitochondrial efficiency, improves circulation, and boosts mood. Aim for 20–30 minutes of movement daily, including strength training, aerobic exercise, and restorative practices like yoga or walking.
Support Digestive Health
Optimal digestion is key for absorbing essential nutrients like iron and B vitamins. Eat slowly, chew thoroughly, and include fiber-rich and fermented foods. Address any ongoing symptoms like bloating, constipation, or fatigue after meals with your provider.
Manage Chronic Stress
Chronic stress depletes nutrients and disrupts hormone balance, leading to fatigue and burnout. Incorporate daily stress-reducing practices such as breathwork, journaling, time in nature, or digital boundaries.
Get Sunlight Exposure
Spend 10–30 minutes outdoors daily to support natural vitamin D production. Morning light exposure also helps regulate circadian rhythms and improves sleep quality, which directly affects energy levels.
Monitor Key Lab Markers
Routine lab testing can uncover hidden causes of fatigue. Work with your healthcare provider to assess markers such as ferritin, vitamin D, B12, folate, thyroid function (TSH, free T3/T4), and fasting glucose or insulin. Addressing deficiencies or imbalances can dramatically improve energy and overall wellness.
Combining these habits with a strong nutrient foundation creates a sustainable path to feeling more energized, focused, and resilient throughout the day.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
- Rogerson, D., Soltani, H., & Copeland, R. J. (2020). Effects of iron supplementation on fatigue and physical capacity in non-anemic iron-deficient adults: A systematic review and meta-analysis. Sports Medicine, 50(2), 315–330. https://doi.org/10.1007/s40279-019-01179-6
- Tsai, I., Hsu, C., Chang, C., Tseng, P., & Chang, K. (2022). Effectiveness of coenzyme Q10 supplementation for reducing fatigue: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Pharmacology, 13, 883251. https://doi.org/10.3389/fphar.2022.883251
- Roy, S., Sherman, A., Monari-Sparks, M. J., Schweiker, O., & Hunter, K. (2014). Correction of low vitamin D improves fatigue: Effect of correction of low vitamin D in fatigue study (EViDiF Study). North American Journal of Medical Sciences, 6(8), 396–402. https://doi.org/10.4103/1947-2714.139291